Here’s the quandary.
The squat, deadlift and press, in my opinion are three of the most (if not THE MOST) important movements we can perform. Performed correctly they comprise the elements of almost every single movement we can do with an external object. These movements form the mainstay of the rehabilitation, occupational and conditioning work. Re-read that… ‘Performed CORRECTLY’. And here-in lies the question:
If the movement cannot be performed correctly, should it be performed at all?
School of thought one says: Only perform movements at perfect technique, or not at all.
School of thought two says: Some loss of technique is ok if it means you can achieve decent intensity.
Let’s be specific with exactly what we’re talking about. Some movements have certain anatomical requirements, prerequisites even, to ensure their correct completion. Technique-wise, most of these pertain to neutral spine. Neutral spine is the position where the spine and pelvis are least likely to suffer damage, deformity and degeneration. Neutral spine is a good thing. The discs are loaded evenly, the facets are loaded evenly, and the body is at its strongest.
The aim with our three core movements is to maintain the positioning of the pelvis and spine that is shown above. Not to say the torso must be erect, but if you draw a rectangle around the axial skeleton (pelvis and spine), the contents of that rectangle must be constant, regardless of its orientation.
Ok, definitions aside, lets get to the crux of the issue.
Particularly in the squat and press, some individuals have anatomical factors preventing them from achieving either:
- Full range of motion (or)
- Correct technique
Range of motion is vital. So is technique. But if they’re mutually exclusive, which one is more important?
Take for example the squat. A full squat is vital for knee health, but we may have two conflicting requirements. In some individuals, there are two options (and they may not be able to achieve both):
- Partial depth squat with maintenance of neutral spine (but minimal engagement of the posterior chain meaning imbalance and predisposition to long term injury).
- Full squat depth with loss of neutral spine.
How about an overhead press?
A press should involve the bar ending vertically above where the humerus (upper arm) contacts the scapula (shoulder blade). This on its own is easy to achieve, but not so easy to achieve correctly. With poor shoulder mobility, and a tight thoracic spine, the only way to achieve this overhead position is to lean back, thus losing neutral spine.
Again, we have two options for an individual with tight shoulders and thoracic spine:
- Bar not achieving the correct end position (pressing forward, not vertical), spine staying neutral (but no improvement in posture, mobility or shoulder girdle health).
- Bar achieving correct end position but loss of neutral spine.
One truth that exists regardless of which approach is deemed correct, if there are anatomical obstacles to correct movement – they need addressing. A warm up should not be generic, but rather, specific to the movement being performed in the workout. Aside from the injury prevention benefits of a warm-up, the efficiency of movement can be drastically improved, leading to greater power output and increased work capacity. This is achieved by activating structures that are otherwise inhibited, and releasing structures that are otherwise tight.
